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12 Week Powerbuilding Program With PDF

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Subham Rajput
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2K views5 pages

12 Week Powerbuilding Program With PDF

Uploaded by

Subham Rajput
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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12-Week Powerbuilding Program with PDF

This powerbuilding workout program combines the most effective methods of strength-building
and muscle growth.

There are variations for newer trainees and more advanced lifters, so pick one based on your
experience.

The most important things to keep track of during this program are your weight on the
compound lifts - the big three as well as military press and barbell row.

Every time you complete the five sets of five (or 6x3 in advanced) make sure you progress the
weight by 5lbs (or 2.5kg).

If you continue to do this for the12 weeks, you could increase your weight on these lifts by up to
90lbs (45kg).

See the pro tips under the programs for how to maximize your success with the powerbuilding
programs.
Beginner Powerbuilding Program

This beginner powerbuilding workout involves two sessions, to be alternated three days per
week.

This means that your schedule will look like this:

Day Week 1 Week 2

Monday Workout 1 Workout 2

Wednesday Workout 2 Workout 1

Friday Workout 1 Workout 2

Again, work on progressing your weight in the big lifts first. Don’t skip rest periods if you’re
plateauing or losing form.

Stay consistent over the 12 weeks, and this will build you a solid foundation of strength and
size.

Workout 1
Warm-Up: General warm-up 5 min, 10 leg swings, 10 torso twists, 10 arm circles, 2 warm-up
sets squats/bench press.

Exercise Sets x Reps Rest


Squat 5x5 3-5 mins
Bench Press 5x5 3-5 mins
Barbell Row 5x5 3-5 mins
Lying Triceps 3x8-10 2-3 mins
Extension
Barbell Curl 3x8-10 2-3 mins

Estimated Workout Duration: 1hr - 1:15 including warm-up


Workout 2
Warm-Up: General warm-up 5 min, 10 leg swings, 10 torso twists, 10 arm circles, 2 warm-up
sets deadlift/military press.

Exercise Sets x Reps Rest


Deadlift 5x5 3-5 mins
Military Press 5x5 3-5 mins
Incline dB Curl 3x8-10 1-2 mins
OH Triceps Extension 3x8-10 2-3 mins
Standing Calf Raise 3x12-15 1-2 mins

Estimated Workout Duration: 45 - 60 min including warm-up

Advanced Powerbuilding Program


The advanced powerbuilding program changes things up a little.

This powerbuilding workout is a 4-day split, modifying the 3-day PPL formula.

While still keeping the focus on strength, these sessions provide more volume to grow the major
muscle groups.

There are focus sessions for chest, legs, back, and shoulders, with arms and calves added as
well.

The schedule for this program is as follows:

Day Week 1

Monday Workout 1

Wednesday Workout 2

Thursday Workout 3

Friday Workout 4

Don’t hesitate to include an additional rest day if you feel overly sore or fatigued.

Progress the weight in the big lifts slowly, and also focus on pushing out those extra reps on the
final sets of hypertrophy exercises.
Workout 1: Horizontal Push
Warm-Up: General warm-up 5 min, 10 torso twists, 10 arm circles, 2 warm-up sets bench
press.

Exercise Sets x Reps Rest


Bench Press 6x3 3-5 mins
Incline Bench 3x6-8 2-3 mins
Weighted Dips 3x8-10 2-3 mins
Cable Chest Fly 3x10-12 1-2 mins

Estimated Workout Duration: 1hr - 1:15 including warm-up

Workout 2: Legs
Warm-Up: General warm-up 5 min, 10 leg swings, 10 torso twists, 2 warm-up sets squats.

Exercise Sets x Reps Rest


Squat 6x3 3-5 mins
Split Squat 3x6-8 each side 2-3 mins
Leg Extension 3x10-12 1-2 mins
Standing Calf Raise 3x10-12 1-2 mins

Estimated Workout Duration: 1hr - 1:15 including warm-up

Workout 3: Vertical Push


Warm-Up: General warm-up 5 min, 10 torso twists, 10 arm circles, 2 warm-up sets military
press.

Exercise Sets x Reps Rest


Military Press 6x3 3-5 mins
Arnold Press 3x6-8 2-3 mins
Lateral Raise 3x10-12 1-2 mins
OH Cable Tricep 3x10-12 1-2 mins
Extension

Estimated Workout Duration: 1hr - 1:15 including warm-up


Workout 4: Pull
Warm-Up: General warm-up 5 min, 10 leg swings, 10 torso twists, 10 arm circles, 2 warm-up
sets deadlift.

Exercise Sets x Reps Rest


Deadlift 6x3 3-5 mins
Barbell Row 3x6-8 2-3 mins
Lat Pulldown 3x8-10 2-3 mins
Barbell Curl 3x8-10 2-3 mins

Estimated Workout Duration: 1hr - 1:15 including warm-up

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